How to Sculpt Stronger Abs By Simply Using Your Breath

Want a stronger, leaner core? Make every inhale and exhale count.

By
Evelyn Spence

Jul 3, 2018

Getty Images

Take one look at Jill Miller’s core, and you’d guess that the 46-year-old mom of two spends hours at the gym taming her abs into submission. Her secret, however, has nothing to do with intense exercise and a lot to do with the way she breathes. “On average, we take 20,000 breaths a day, but most of us never pay attention to the muscles that make it happen,” says Miller, who used her varied background as a yoga therapist and a trained singer to develop the Coregeous Method.

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This breathing-based approach, which has improved the health and bellies of thousands of women, marries deep abdominal breathing with gentle movements to train the core muscles from the inside out. “In order to have a healthy core that provides a slim silhouette, we need to stop focusing on the visible six-pack muscles and instead develop our innermost abs first,” says Miller. And the best way to do that is through your breath.

We know what you’re thinking: You breathe all day but don’t have toned abs to show for it, right? Shallow breathing doesn’t cut it. Miller is talking about intentional and deep abdominal breathing that engages a hidden muscle that we rarely think about: the respiratory diaphragm.

“The respiratory diaphragm lives inside the lower rib cage,” says Miller. Using your breath to stretch it fully causes all of the deep muscles in your trunk to fire up.

Jill Miller, 46, mother of two, shares the method that helps her abs look this good.

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Understanding why breathing this way can transform your core requiresa short anatomy lesson. Your torso is like an elastic, muscular cylinder, says Miller, and the inside is lined by the respiratory diaphragm at the top, the pelvic floor at the base, and your deep abdominal muscles wrapping around the back and sides. Breathing correctly with your diaphragm—so that your belly expands outward like a balloon filling with air—increases pressure in the cylinder, and your innermost ab muscles lengthen and shorten as the diaphragm contracts and relaxes; each breath thereby improves both strength and pliability throughout your inner trunk.

“A strong and functional core is resilient like a rubber band,” says Miller. “If your abs are always tense—say, from sucking in your belly to look thinner—you can lose your range of motion, and your muscles can’t be used to their full potential.”

Plus, once you learn how to train the core through your breath, you can breathe your way to better abs anywhere, anytime. “When you turn on your abs through the breath, sitting and standing become toning moves,” says Miller. “And rather than holding your abs tight during exercise, breathing this way when you work out will power up your core while improving your health.”

Next, you’ll incorporate the breath work into a few strengthening moves that will tone your core even faster. You’ll need a yoga mat, a hand towel, and a few throw pillows or a small, cushy exercise ball. Do the routine 3 days a week, and your middle will become more defined—supple and sturdy, not just tight.

Belly and Chest Breathing

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Using a rolled-up towel, firm pillow, or small exercise ball, lie facedown and place prop under abdomen.

Take 5 slow breaths over the course of about minute. Concentrate on inflating abdomen and feeling belly press into prop.

For next 5 breaths, inhale until full, then hold, stiffening all muscles of abdomen at once, as if bracing against prop. Hold breath for 3 seconds, then slowly exhale.

Finally, breathing as in step 2, roll gently from side to side, massaging abdomen. Continue for minute.

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Move prop under sternum and repeat the 3-step sequence, this time feeling rib cage press into prop.

Side Breathing

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This position increases rib cage movement so you breathe better.

Lie on side with knees bent and arm under head.

First place prop under waist, then directly underside ribs.

In each position, repeat breathing series from Steps 1 and 2 of the belly and chest breathing exercise.

Bridge With Diaphragm Vacuum

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When your diaphragm is stretched in this movement, your pelvic floor gets a workout, too.

Once empty of air, lean into hands, lower chin, and spread ribs apart so belly is sucked in and up.

Hold 10 to 30 seconds. Repeat 4 more times.

Band Press

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This move works deep core stabilizers like the transversus abdominis and inner obliques, as well as the pelvic floor. If you’re not getting fatigued, stand farther from the doorknob or use a thicker band.

Attach end of exercise band to doorknob or other immovable object. Hold other end of band in front of chest with elbows bent and hands shoulder-width apart.

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